11 Natural Methods for Period Pain Relief That Actually Help

9. Magnesium and calcium: minerals that help muscle function

Magnesium helps muscles relax and may reduce cramps when taken regularly, and calcium supports muscle and nerve function. Studies indicate that people with PMS often have lower magnesium and calcium; supplementing or eating mineral-rich foods can improve symptoms for some (Dr. Ruscio, Mayo Clinic guidance). Magnesium-rich foods include pumpkin seeds, chia, almonds, and leafy greens. Calcium is abundant in yogurt, milk, paneer, and small fish with bones. If using supplements, typical magnesium doses in studies range from 200–400 mg daily, but talk to your clinician first to choose the right form and dose. People with kidney disease should avoid unsupervised high-dose magnesium. Also be mindful of interactions with certain medications, including some antibiotics and diuretics. Favor food sources when possible and use supplements under medical advice. Image suggestion: magnesium rich foods. Alt text: "Bowl of mixed seeds and nuts high in magnesium."